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Dates vs. Strawberry — In-Depth Nutrition Comparison

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Summary of differences between dates and strawberries

  • Dates have more fiber, copper, potassium, vitamin B5, vitamin B6, iron, magnesium, vitamin B3, and phosphorus; however, strawberries are higher in vitamin C.
  • Strawberries cover your daily need for vitamin C, 65% more than dates.
  • Dates have 5 times more vitamin B5 than strawberries. While dates have 0.589mg of vitamin B5, strawberries have only 0.125mg.

These are the specific foods used in this comparison Dates, deglet noor and Strawberries, raw.

Infographic

Dates vs Strawberry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more MagnesiumMagnesium +230.8%
Contains more CalciumCalcium +143.8%
Contains more PotassiumPotassium +328.8%
Contains more IronIron +148.8%
Contains more CopperCopper +329.2%
Contains more ZincZinc +107.1%
Contains more PhosphorusPhosphorus +158.3%
Contains more SeleniumSelenium +650%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +47.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +230.1%
Contains more Vitamin B5Vitamin B5 +371.2%
Contains more Vitamin B6Vitamin B6 +251.1%
Contains more Vitamin KVitamin K +22.7%
Contains more Vitamin CVitamin C +14600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +480%
Contains more FolateFolate +26.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~5.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more ProteinProtein +265.7%
Contains more FatsFats +30%
Contains more CarbsCarbs +877%
Contains more OtherOther +300%
Contains more WaterWater +343%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
0
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains less Sat. FatSaturated fat -53.1%
Contains more Mono. FatMonounsaturated fat +19.4%
Contains more Poly. FatPolyunsaturated fat +715.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +4972.3%
Contains more GlucoseGlucose +898.5%
Contains more FructoseFructose +701.6%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Strawberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Strawberry DV% diff.
Vitamin C 0.4mg 58.8mg 65%
Fiber 8g 2g 24%
Carbs 75.03g 7.68g 22%
Fructose 19.56g 2.44g 21%
Copper 0.206mg 0.048mg 18%
Potassium 656mg 153mg 15%
Calories 282kcal 32kcal 13%
Vitamin B5 0.589mg 0.125mg 9%
Vitamin B6 0.165mg 0.047mg 9%
Iron 1.02mg 0.41mg 8%
Magnesium 43mg 13mg 7%
Vitamin B3 1.274mg 0.386mg 6%
Manganese 0.262mg 0.386mg 5%
Phosphorus 62mg 24mg 5%
Selenium 3µg 0.4µg 5%
Protein 2.45g 0.67g 4%
Vitamin B2 0.066mg 0.022mg 3%
Calcium 39mg 16mg 2%
Vitamin E 0.05mg 0.29mg 2%
Vitamin B1 0.052mg 0.024mg 2%
Polyunsaturated fat 0.019g 0.155g 1%
Folate 19µg 24µg 1%
Zinc 0.29mg 0.14mg 1%
Fats 0.39g 0.3g 0%
Net carbs 67.03g 5.68g N/A
Sugar 63.35g 4.89g N/A
Starch 0.04g 0%
Sodium 2mg 1mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 2.7µg 2.2µg 0%
Choline 6.3mg 5.7mg 0%
Saturated fat 0.032g 0.015g 0%
Monounsaturated fat 0.036g 0.043g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.043mg 0.02mg 0%
Isoleucine 0.049mg 0.016mg 0%
Leucine 0.084mg 0.034mg 0%
Lysine 0.066mg 0.026mg 0%
Methionine 0.022mg 0.002mg 0%
Phenylalanine 0.05mg 0.019mg 0%
Valine 0.071mg 0.019mg 0%
Histidine 0.032mg 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Strawberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Dates
20%
Strawberry
Minerals Daily Need Coverage Score
29%
Dates
13%
Strawberry

Comparison summary

Which food is lower in Sugar?
Strawberry
Strawberry is lower in Sugar (difference - 58.46g)
Which food contains less Sodium?
Strawberry
Strawberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Strawberry
Strawberry is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Strawberry
Strawberry is lower in glycemic index (difference - 2)
Which food is cheaper?
Strawberry
Strawberry is cheaper (difference - $1.4)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.